OPT week 8 Day 1

A. Hang power snatch; build to a 3rm from below the knee
My 3rm was 135.  I went for 140 but it was not there today.  Back was tight from all the sitting I did at the state wrestling meet.

B. Deficit DL (2-3" platform) 2, 2, 2; rest 3 min
Okay, I WILL NOT LET MYSELF GO TOO HEAVY ON THIS LIFT UNTIL MY BACK IS 100%
I started light (305)because I was tender and it was so easy I felt like bumping up to 355 which was not a problem eather.  I thought I was still safe at 375 but I shot pain across my lower back and down my left leg on the way up.  Walked away but the damage was done.  I am still tender four days later.
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21-15-9
Deadlift 275/155(Planed on using straight bar for this but went with trap bar because of my back)
HSPU

I lost the splits

Tire Slams, Ball Slams Duck unders, Jedi Ropes, Dynamic Push-ups, Mason/Russian Twists

For time:

15 - 12 - 9 - 6 - 3
Tire Slams LT side
Ball Slam duck unders
Tire Slams RT side
Jedi Rope Swings
Dynamic Push-ups
Russian/Mason Twists
Rest the same number of seconds of reps preformed - ex 15sec, 12sec so on

Splits
1 - 2:43
rest 15sec
2 - 2:27
rest 12sec
3 - 1:46
rest 9sec
4 - 1:12
rest 6sec
5 - :35
Total time with rest - 9:28

OPT week 7 day 3

A. Power Snatch/Snatch Tech work - PS + S @ < 70%

I am inching up more and more, little by little.  I am now up to 135 pretty consistently.
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For time:
100 KBS - 55#
200 Double Unders
30 SDLHP
Total time was 10:43.  Not too happy with this time.  Got bogged down in double unders.  I am confident I can go faster.

OPT Week 7 Day 2

A. Strict press clusters 1.1.1.1.1x5; rest 15 seconds/rest 2 min
Warmed up
1st Cluster was 125
2nd Cluster was 125
3rd Cluster was 130
4th Cluster was 130
5th Cluster was 135
Played it a little safe, probably should have finished the last cluster at 140.

B. Ring dips; 50 for time(1:30 broke it up 15, 15, 10, 10 not bad until the last 10)
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For time:
20-15-10-5
Thrusters 115/65#
CTB chin ups

Round 1 = 2:10 (Thrusters unbroken - 11-9 on CTB chin ups)
Round 2 = 2:44 (Thrusters and CTB were 8-7)
Round 3 = 1:37 (unbroken)
Round 4 = :45 (unbroken)
Total time was 7:19

I don't know if I should have broken up the first set of thrusters or not.  I was huffing pretty hard when I started CTB chin ups but on the other hand when I put the bar down some times I just take too long getting back on it. 

KB Swings and Sprints

12min on the minute perform

10 KB Swings - 2 Pood
60 yard sprint

I would say each one took about 26-27 seconds.  After the thrid round I thought I was done but Ron was still trucking right along so I stayed in it and my body setelled in. It seems like any time we do a repeat WOD with running in it Ron is always ready for the next one while I am just hanging on.  No doubt his body remembers college years of training and he just locks in.

OPT week 7 day 1

A. Back squat with chains 4, 4, 4, 2, 2, 2; rest 2 min(245, 265, 275, 285, 305, 315x1)  Back felt real tight on last rep so I just racked it.  Chains weigh 40 something pounds at top and 20 something pounds at bottom.

B. Squat snatch from blocks (below knee) 1, 1, 1; rest 2 min (125, 125, 130 extremely green with starting below knee)

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7 rounds for time:
7 power clean 135/75
7 no push up burpee lateral hops over bar

Rd - 1 = :43
Rd - 2 = :59
Rd - 3 = 1:45
Rd - 4 = 1:29
Rd - 5 = 1:29
Rd - 6 = 1:29
Rd - 7 = :35
Total time 8:31

I fell apart worrying about my back in round 3 and then just told myself to stay under 1:30 after that.  I should tried to stay under 1:15.  Blasted through round 7.

Heavy bench, Seated Box Jumps - 40m sprints

Heavy Bench press

235 x 3

240 x 3

245 x 1

255 x 1

Then…

Complete 7 rounds:

3 Seated Box Jumps @ 85% of 1 RM SB Jump from 1-18-13
Sprint 40 yards

*Rest a minimum of 2 minutes beween rounds

 

 

Rd - 1 = 30

Rd - 2 = 25

Rd - 3 = 23

Rd - 4 = 22

Rd - 5 = 21

Rd - 6 = 20

Rd - 7 = 18

 

Total time = 14:34

 

I did not run faster, just got more comfortable with the seated box jumps.  I used the tallest box in the weight room.